Kettlebell Windmill
The Kettlebell Windmill primarily works the Anterior Deltoid, External Obliques, Internal Obliques, with secondary activation of the Rectus Abdominis, Serratus Anterior, Transverse Abdominis and stabilizer support from the Erector Spinae, Gluteus Maximus, Rectus Femoris, Vastus Lateralis. It is a kettlebell isolation exercise at advanced difficulty.
Hold a kettlebell overhead and rotate your torso while keeping your arm extended, pivoting on one leg.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Advanced |
| Type | Isolation |
| Movement | Rotation |
| Force | Static |
| Laterality | Unilateral |
| Primary | Anterior Deltoid, External Obliques, Internal Obliques |
| Secondary | Rectus Abdominis, Serratus Anterior, Transverse Abdominis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle External Obliques (core)
- Primary Muscle Internal Obliques (core)
Secondary Muscles
- Secondary Muscle Rectus Abdominis (core)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Transverse Abdominis (core)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Vastus Lateralis (quadriceps)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Rotate torso against resistance through full range of motion. Return to starting position under control. Repeat on opposite side. Comments: Perform equal reps on each side. This is an advanced exercise. Ensure proper form before adding load. Maintain tension throughout the hold.
Alternative Exercises
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